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Monday, May 29, 2017

MEMORIAL DAY "MURPH" - Free WOD! 9-11am


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

"MURPH"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1 comment:

  1. You may run this workout as an individual or as a team. Work hard and HAVE FUN!!!

    Big Dawgs:
    As rx’d

    Pack:
    Half Murph
    For time:
    1/2 mile Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    Puppies:
    For Time:
    1/2 mile Run
    35 Pull-ups (assisted or beginner pull ups okay)
    70 Push-ups
    120 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    Buttercups:
    1/2 mile Run
    25 Pull-ups (assisted or beginner pull ups okay)
    50 Push-ups
    75 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    Scaled WOD courtesy of BrandX

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